So one of the biggest part to planning out your fitness journey, is how much you have to put into your body. The biggest essentials, we all know, is protein; especially if building muscle or maintaining muscle mass is the long term goal. But for me, right now it is the caloric intake. Once I can maintain that caloric intake, which will be monitored via using My Fitness Pal, I should steadily reduce my body fat over the next couple of months.

Currently, I am 180 lbs and although I am not as muscular as I was before, I still have my built. To be frank, all I have to do is do cardio and start back lifting weights steadily, incorporating strength training into the mix, and I will be at a suitable built before August. I know I will be seeing changes, in a full months’ time but the major change will come in months.

At 180 lbs, I am hoping to drop about 15-20 lbs and get to around 160ish when I am done overall. The idea is to have an athletic physique and to be in the best shape I have ever been, while struggling with the every day chaos that is life; medical school, studying for exams, fine tuning my skills at the hospital and just becoming the best doctor I could possibly, become.

My routine would include at least 4 days a week of the 10 minute HIIT sessions, with 3 days of weight training. If it is that I need a break, the cardio will be the one that gets knocked off the list. But seeing as the HIIT sessions are just 10 minutes, I am sure I can squeeze it in.

As for the caloric intake, seeing as this post was meant to talk about that, rather than my overall routine, which I do still plan to expand on in a later post, so I can have something to keep myself on track; I used Free Dieting Calorie Calculator, it is the calculator I have used for a long time, when I wanted to bulk or diet. I plan to consume at least 1800 calories a day, with no change even on the weight lifting days. The only difference would be protein in-take, to help with the muscle building and recovery. Other than that, I hope to keep it at 1800 calories as long as I can and I am sure with cardio and weight training, the fat should melt right off 🙂